Running tips from Kenya - one week to go!

14 April 2015
Lornah Kiplagat training in Kenya
A few weeks ago, record holding runner, Lornah Kiplagat, gave us her 'three weeks to go' tips for your London marathon preparation. Now Lornah shares with us her "Good Luck" video and tips for your last week of training.

Lornah runningLast week marathon tips!

Jambo! Hello from Kenya.

How are the nerves holding up? Sunday 26th April will be an unbelievable experience. Compared to other marathons around the world, London will feel more like a carnival than a marathon!

Your training is finished and in the bank waiting for you to make a collection on the day. Some people will have saved more than others but that will not affect the advice I have for you for the last week.

Watch Lornah's Good Luck video

Expo

The last few days before the race is all about resting up and relaxing. Your trip to the expo will be really exciting for you but my advice is do not stay on your feet for too long. Try and visit during quiet times and on the first 2 days as Friday and Saturday are manic. Stay hydrated and carry a water bottle around with you! PS you will instantly improve by 5 mins if you come and see me at the charity stand! I'll be there from 11am-12noon on Wednesday and Thursday.

Diet

In the final week it's easy to put on ‘unnecessary weight’ by eating lots of pasta and rice. When people think of carbo-loading they picture themselves shoveling buckets of pasta into them. Do not confuse carbo-loading with an all you can eat contest!

My advice is do not over complicate things. Friday and Saturday evening have a meal with lots of carbohydrate (pasta, rice, couscous, potatoes or UGALI if you’re Kenyan). Fill the tank up but there's not reason to go over the top!

Drink

Try and keep yourself hydrated from now onwards (2 litres of water a day!). Stay away from alcohol (one pint or glass might be ok) but if you do make sure you hydrate yourself after! Stay away from strong coffee or tea the day before as this will dehydrate you. Do not go crazy with too much water because if you do you start to wash out too much sodium!

Rest

My best advice is to get a decent sleep Friday night and, of course, the night before. You might be excited and nervous the night before so you should stock up on sleep Friday night.

Plan race day

Pack everything you need on Friday or Saturday so you have the chance to replace missing items. Also work out your route to the start and maybe check for any problems with travel.

Race day clothes

I do not recommend new clothes or trainers at this stage. Running in new clothes is a recipe for disaster because you may find out half way through the top your wearing is really chaffing. Maybe put any new clothes your planning to wear through the wash.

Race Tips

Remember not to get carried away at the start otherwise you will regret it. Stay calm and break the race down into different stages.

  • Stage 1:  First 6 miles - nice and easy, calm and collected.
  • Stage 2:  Halfway - evaluate how you are feeling and how comfortable you feel. Stick to your race plan and save your energy for ...
  • Stage 3:  The final 6 miles - They say there are two parts to a marathon. The first 20 miles and the last 6! Be prepared for the last 6 miles to hurt and motivate yourself! Enjoy the crowd and think of how far you have come along.

I hope these tips are of help. I'll be there to meet you all at the ‘Children with Cancer UK’ stand at the Virgin Money London Marathon Expo - from 11am-12noon on Wednesday and Thursday.

Congratulations on your training and the great work you’re doing for ‘Children with Cancer UK’!

Pop by our social media pages for any more tips or marathon questions.

Love Lornah.

Lornahs signature



About Lornah

Lornah Kiplagat has several world records to her name, has won four world titles and one European title. In 2007 she became world champion cross-country and she participated in three Olympic Games: Athens, Beijing and London (2012). She won the marathons of Los Angeles (twice), Amsterdam, Rotterdam and Osaka. Lornah is also the founder of the High Altitude Training Center in Iten, Kenya. At the London Marathon expo, Lornah is launching a new female running apparel range and is supporting our runners with these last minute running tips.

Read more: London Marathon

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